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High-Protein 7-Day Meal Prep Plan

For lifters and big appetites who want 35 g or more of protein at every main meal.

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High-Protein 7-Day Meal Prep Plan

Every breakfast, lunch, and dinner in this plan carries at least 35 g of protein, and most land closer to 40. The anchors are chicken breast, lean beef, salmon, cod, shrimp, Greek yogurt, cottage cheese, eggs, and a scoop of protein powder — all batch-cooked or portioned on Sunday.

Prep-day playbook (Sunday, about 90 minutes): rice and quinoa pots start at zero; chicken breasts and a tray of lean beef strips go onto sheet pans at 0:10; turkey meatballs and a pot of chili run at 0:25; eggs boil at 0:50; Greek yogurt cups are portioned into jars with berries at 1:05; the shake station (powder, bananas, oats) is stocked at 1:20.

Fridge life: cooked chicken, beef, and meatballs 4 days; rice and quinoa 4 days; shrimp is cooked fresh since it takes 5 minutes. Cottage cheese and yogurt jars keep 4 days sealed. Freeze any portion past day 4.

Days run 1,450–1,650 calories with protein front-loaded, so appetite stays quiet through the afternoon even at a moderate calorie level.

Portion guide

Portions are written for ~1,500-calorie days with 35 g+ protein at each main meal. To push protein higher, add 2 oz of chicken or a half scoop of powder before adding carbs.

7-day meal prep plan

Breakfast is about 25% of daily calories, lunch about 35%, dinner about 30% and two snacks make up the rest. Nutrition values are approximate.

Monday

1495 kcal

Breakfast

Greek yogurt bowl with protein granola380

1.5 cups + 1/3 cup

P 35 g · C 38 g · F 10 g

Lunch

Grilled chicken & rice bowl460

6 oz + 1 cup rice

P 42 g · C 46 g · F 12 g

Dinner

Salmon, quinoa & asparagus510

6 oz + 3/4 cup

P 42 g · C 40 g · F 20 g

Snacks

Protein shake145

1 scoop in water

P 24 g · C 6 g · F 3 g

Tuesday

1495 kcal

Breakfast

Egg & turkey sausage scramble380

3 eggs + 2 links

P 35 g · C 24 g · F 16 g

Lunch

High-protein tuna salad with crackers425

1 can + 8 crackers

P 40 g · C 30 g · F 16 g

Dinner

Lean beef stir-fry over rice485

6 oz + 1 cup

P 42 g · C 48 g · F 14 g

Snacks

Cottage cheese with berries205

3/4 cup + 1/2 cup

P 24 g · C 14 g · F 6 g

Wednesday

1560 kcal

Breakfast

Protein overnight oats430

1 jar with 1 scoop protein

P 32 g · C 48 g · F 12 g

Lunch

Chicken burrito bowl, extra chicken480

6 oz + 1 cup rice

P 42 g · C 46 g · F 14 g

Dinner

Turkey meatballs with whole-wheat pasta495

5 meatballs + 1.5 cups

P 40 g · C 52 g · F 14 g

Snacks

Beef jerky with apple155

1 oz + 1 small apple

P 12 g · C 22 g · F 2 g

Thursday

1460 kcal

Breakfast

High-protein smoothie (Greek yogurt + protein powder)375

16 oz

P 40 g · C 36 g · F 8 g

Lunch

Shrimp rice bowl, double shrimp440

6 oz + 1 cup rice

P 40 g · C 48 g · F 10 g

Dinner

Chicken thighs with sweet potato & green beans500

6 oz + 1 medium

P 40 g · C 40 g · F 20 g

Snacks

Greek yogurt145

1 cup

P 17 g · C 10 g · F 4 g

Friday

1465 kcal

Breakfast

Cottage cheese bowl with granola365

1 cup + 1/4 cup

P 30 g · C 34 g · F 12 g

Lunch

Turkey chili with rice435

1.5 cups + 1/2 cup

P 38 g · C 48 g · F 10 g

Dinner

Cod with quinoa & asparagus470

7 oz + 3/4 cup

P 42 g · C 42 g · F 15 g

Snacks

Steamed edamame195

1 cup in pods

P 17 g · C 14 g · F 8 g

Saturday

1540 kcal

Breakfast

Steak & eggs with toast440

4 oz steak + 2 eggs + 1 slice

P 38 g · C 22 g · F 22 g

Lunch

Chicken Caesar wrap440

1 large wrap

P 38 g · C 36 g · F 16 g

Dinner

Pork tenderloin with rice pilaf480

6 oz + 1 cup

P 44 g · C 44 g · F 14 g

Snacks

Chocolate protein pudding180

1 cup made with protein powder

P 18 g · C 16 g · F 5 g

Sunday

1590 kcal

Breakfast

Breakfast burrito with turkey sausage & cheese440

1 large

P 35 g · C 34 g · F 18 g

Lunch

Turkey meatball sub460

1 six-inch

P 36 g · C 48 g · F 14 g

Dinner

Baked salmon grain bowl515

6 oz + 1 cup

P 42 g · C 42 g · F 20 g

Snacks

Almonds175

1 oz

P 6 g · C 6 g · F 14 g

What to buy this week

  • •Chicken breasts, 3 lb
  • •Lean beef (sirloin or 93% ground), 1.5 lb
  • •Salmon and cod fillets, 2 each
  • •Shrimp, frozen peeled, 1 lb
  • •Eggs, 1 dozen, plus liquid egg whites
  • •Greek yogurt, 32 oz, and cottage cheese, 16 oz
  • •Protein powder, 1 tub, plus quinoa and rice
  • •Turkey sausage, jerky, berries, asparagus, edamame

Food swaps

Instead ofTryWhy
Chicken breast, 6 ozCanned tuna, 1.5 cans, or 2 scoops protein in a shakeKeeps the meal above 38 g protein with near-identical calories.
Greek yogurt, 1 cupCottage cheese, 1 cup, or skyr, 1 cupSkyr runs slightly higher in protein; both are fine.
Pork tenderloin, 6 ozChicken thighs or 95% lean ground beef, 6 ozMatches protein; ground beef adds about 30 calories.
Protein puddingGreek yogurt with cocoa powder and a little honeySame protein without a powder scoop.

Frequently asked questions

How do I hit 35 g of protein without eating enormous portions?

Pick foods that are mostly protein to begin with: chicken breast, white fish, shrimp, Greek yogurt, cottage cheese, and lean beef. A 6 oz chicken portion is about 40 g of protein in 200 calories, which leaves plenty of room for rice and vegetables.

Do I need protein powder to run this plan?

No. The shakes are a convenience for hitting the target on busy days. Swap any shake for 3/4 cup of cottage cheese, a can of tuna, or 2 eggs plus 2 egg whites and the meal still clears 24 g of protein.

Will this much protein break my calorie budget?

Not with lean sources. The days below stay between 1,450 and 1,650 calories because the protein foods are lean and the carbohydrates are portioned rather than unlimited. If calories run high, trim rice first and keep the protein.

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Nutrition values are approximate and provided for general information only. This content is not medical advice — talk with a qualified health professional before changing your diet.